I started the cranberry juice and pumpkin seeds yesterday. I did't start the Activia yogurt until today. I'm eating roasted, salted pumpkin seeds. The article didn't specify. I could have bought some pumpkin seeds that I think were labeled "natural," which to me means raw. I was willing to try the pumpkin seeds, but not to go to the "raw" level. I don't have a problem with salt so that's what I bought.